Wednesday, October 9, 2013

Day 244 - Intense Intensity and Mountain Bike vs. Road Bike

October 8, 2013         No weight this week.

Today I had an intense workout on the bike.

Bike 1 1/2 to 2 hours.

Include 2x:

15 minutes at a steady brisk Z3 tempo effort, 10 minutes easy, 5 minutes Z4, 10 minutes easy, 5 minutes at or slightly above threshold T2/95% - higher HR than where your Z4 settled.

Normally, I train in my Zone 2 range of 135-145 bpm on the bike. This workout had me push into my Zone 4 160-170 bpm and a little above.

I rode from Encanto Park again. I rode south to the Santa Fe Dam on the San Gabriel Trail as the sunset. It was thrilling to ride the trail and even more so on top of the dam in the dark. With additional effort of the Z4 and threshold or T2 work, the ride became surreal. It was tough to maintain that 5 minutes at threshold but I did okay.

At one point, a young buck on a mountain bike with a lot of muscles and a cocky attitude rode up next to me as I was considering a picture. I looked over in time to catch his "Too slow old man", pffft.

Oh no he didn't!

So I paced him, gradually making him increase his speed to keep up until his legs were furiously working. His ego not allowing him to quit.

Then I changed gears.

When I last saw him, he was stopped and trying to catch his breath wondering what happened. I should be better at not giving into those ego moments but I have to admit, it was nice to win once.

By the time I was finished it was cool out and I had eleven PR's. I had better start paying attention to the weather reports again and break out the cool weather gear. Tomorrow, I run. Until tomorrow my friends.

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